Weightlifting for Kiwis - Discussion and support regarding the art of swole

[ITK]

Luckily it stays trapped inside of my boxer brief, but that's why it feels fucking disgusting.

My ass is a faucet, brother. My boxers are often drenched when I take them off. I know your suffering. Yet the intense heat generated by my body keeps the sweat at a comfortable temperature, so it's not a problem for me. Sucks for the next guy though.

 

[Ahriman]

Do you imply you don't browse the farms between sets?

It never crossed my mind...!

 

[Vingle]

It never crossed my mind...!

And timer on the phone is nice to have, so you don1t take too long breaks ether.

 

[Ahriman]

And timer on the phone is nice to have, so you don1t take too long breaks ether.

Yea but I could just get a beater wristwatch for that.

Any cheapo Casio G-Shock would do. I have a few already but haven't really used them in the gym for keeping accurate time of my rest pause, I might just reconsider.

 

[MS Paint Gigachad]

Yea but I could just get a beater wristwatch for that.

Any cheapo Casio G-Shock would do. I have a few already but haven't really used them in the gym for keeping accurate time of my rest pause, I might just reconsider.

Man, you seem awfully resistant to bringing a (smart)phone to the gym. Not that there's no good reason for that, distractions and such but for me i just use my phone for the sheer convenience factor. The alternative wouldve been a brick phone/MP3 player (music) + notebook (training log) + the G shock (which I dont like since it interferes with using straps. But more often than not I'll use my music app as my timer, so if I wanted to time a 4 minute rest, thatd be approximately equal to Drowned Maid by Amorphis minus 10 seconds)

Oh ye, I got this problem too. It's called slide leg press. Almost get too tired just stacking on all the plates just to feel something.

idk are you referring to the one where the weights are on a sloped track and you sit at the bottom of the track? (pic related)

According to my math you're losing about 30% of the force compared to a squat, assuming 45 degrees. It shouldnt be a problem for light weight, but my leg press is about 300kg so it kinda is for me.

 

[VeteranOfTheRetardWars]

idk are you referring to the one where the weights are on a sloped track and you sit at the bottom of the track? (pic related)
Ver archivo adjunto 4427336
According to my math you're losing about 30% of the force compared to a squat, assuming 45 degrees. It shouldnt be a problem for light weight, but my leg press is about 300kg so it kinda is for me.

It was exactly that piece of garbage.
My favorite one at the gym is one that's super old, though I would like to try one of those vertical presses one day.

 

[CharcoalChkn]

It was exactly that piece of garbage.
My favorite one at the gym is one that's super old, though I would like to try one of those vertical presses one day.

I don't like the vertical one, at least my gyms one, there is about 5cm of motion with ZERO resistance from the weights and it feels really weird.

 

[VargReallyDidNothingWrong]

Why would you ever do leg presses? What muscles do they work that squats don't? Just do more squats.

 

[Harambe]

New PB yesterday, 80kg for 7 on the bench. Managed two sets there, feeling happy about that. This morning is squats and good mornings. First time doing those in the morning.

Re gym thots: literally every woman in my gym at or above a 5 stares at or photographs themselves in between or instead of sets. The bogpilled personal trainer is the worst. Does 3 sets of 10kg rows on the Smith machine, seemingly making an effort to take small plates to do so. Spends 10 minutes between sets photographing her fake ass. WeChat has completely replaced the pleasure centers of most Chinese women's brains.

EDIT: Having said this, it'd be nice to have a gym partner. Been training alone ever since I started taking training more seriously and it'd be nice to have someone to chat with, share tips and get a spot when you need it. I've learned to train without a spotter but it'd be useful to have a spotter every once in a while.

Training with a buddy has been such a rewarding experience, especially since we're at about the same level of strength. Can train confidently, get some forced reps out, try out new lifts, get new ideas for programming and technique stuff, and more effectively bully chinktards out of the squat rack or bench when we need it. Get someone to shoot the shit with, and since hardly anyone speaks English we can be pretty free in dialog.

 

[MS Paint Gigachad]

I don't like the vertical one, at least my gyms one, there is about 5cm of motion with ZERO resistance from the weights and it feels really weird.

Idk, sounds like youve got an autistic cable-type machine. I generally do not prefer those.

But anyway, regarding vertical leg presses, dont they require a fair bit of hip mobility? Is the setup awkward? I've never used one.

Why would you ever do leg presses? What muscles do they work that squats don't? Just do more squats.

You're not wrong but leg press does put significantly less strain in the back. Maybe if you're talking about belt squats it wouldn't be an issue, but my mind goes straight to barbell back squats when you say this.

Finally, my congratulations and condolences to @Harambe
Your gym story sounds like shes the worst of all worlds, 0 effort + plastic surgery + attention whore + whore + no will to bulk + RIR 20

 

[VeteranOfTheRetardWars]

Why would you ever do leg presses? What muscles do they work that squats don't? Just do more squats.

Dropsetting squats is not a good idea, and if you're creative you can do some nasty shit with a good machine.

 

[CharcoalChkn]

Idk, sounds like youve got an autistic cable-type machine. I generally do not prefer those.

Yeah I think it is, we have both types, I prefer the normal one with the plates. I just like to try things out and see what I like more, change things up if I get bored.

I do prefer leg press over squatting, simply because my form on squat is shit, I'm slowly getting better, but for now I go for depth on leg press because it's more comfortable for me and I'm not so scared of hurting myself.

 

[Mr.Logistics]

I'm trying to get into weight lifting/body building as a whole. Any good information you kiwis could pass along? As every google search wants me to pay for basic information on sets and schedules

 

[ITK]

I'm trying to get into weight lifting/body building as a whole. Any good information you kiwis could pass along? As every google search wants me to pay for basic information on sets and schedules

I can tell you right now that all the information you need you can find for free. Good resources on youtube are Vitruvian Physique, Alex Leonidas, Natural Hyperthrophy, Geoffrey Verity Schofield and some others I'm forgetting. NH does a lot of programs, but be warned, most of his videos are like 2 hours of him rambling about Nietszche in his basement with no editing. It's fantastic but it's not for the faint of heart. I'm currently following his novice program here (other related video that could be of use here). Also, watch Natty Life or something instead of falling into the trap that is natty-or-nots. That type of content is the lowest tier of youtube fitness videos. In a sense they provide you with the essential service of showing you the corruption and deception of the "fitness industry"--all those celebrities and instagram influencers are fake natties and are trying to sell you bullshit supplements--but it comes at the cost of this blackpill mentally where you begin to loathe natural bodybuilding as a natural result of seeing all those fakes. They often cite some study about how apparently people on roids but not even training grow more than naturals who train--it's ultimately demoralizing. Instead, Natty Life shows you physiques from the Bronze and Silve Era of bodybuilding where there was no such things as steroids, providing you actual rolemodels that show you realistically could look (and they're not small, but have some of the greatest physiques in history), and it imbues you with a vital optimism and love for a bodybuilding untained by PEDs.

 

[MS Paint Gigachad]

I'm trying to get into weight lifting/body building as a whole. Any good information you kiwis could pass along? As every google search wants me to pay for basic information on sets and schedules

I've been waiting for this.

FIRSTLY: good free sources of info
I've identified the following as good sources of info:
AlphaDestiny/ Alex Leonidas (YT/IG) (mix of strength and hypertrophy advice)
Renaissance Periodization (YT/IG) (mix)
Alexander Bromley (YT) (focused on strength)
Jeff Nippard (YT) (mix)
Sean Nalewanyj (YT)
Pheasyque (IG) (they have excellent infographics)
Geoffrey Verity Schofield (YT/IG)
Jonni Shreeve (YT/IG)
Revival Fitness (YT)
Layne Norton (biolayne and teambiolayne on IG)
Not an exhaustive list
But I would recommend Renaissance Periodization since theyve got their stuff organized into playlists and is thus pretty accessible. Jeff Nippard also has a playlist, if Im not wrong
EDIT: I also agree with that ITK said about Natural Hypertrophy, though be warned it's not just Nietszche, he likes bringing up masculinity too. His videos also tend to be pretty dry and this is why i didnt initially recommend him.

SECOND: How to work out
I'm stealing Jeff Nippard's Ladder diagram for this.

Sustainability
Make sure to stay safe and don't get injured. Do this by using good form and not jumping to overly heavy weights
Make sure you don't hate your training. If crossfit, zumba or even doing kpop dances turns out to be your thing, fuckin do it, some movement is better than nothing.

Effort
Hypertrophy is maximized within 3 reps of failure, with a total of 5-30 reps. I liked doing an AMRAP for my final set on each movement to see if I was actually close to failure.
Sometimes gym bros will say RIR/RPE. RIR stands for Reps In Reserve (how many more reps you can do). RPE stands for Rate of Perceived Exertion (how difficult it feels). Both are on a scale of 0-10, where RIR 0 = RPE 10 and RPE 0 = RIR 10
Going to failure is usually not recommended since it generates a lot of fatigue. However, I'd recommend going to failure once in a while to see if you're really close to it, or you're just being a wuss and quitting 5+reps away.

Exercise selection
I believe in Free Weights Supremacy. Machines (especially anything with a fixed track) will allow you to go all-out and are effective in building muscle, but hardly train your stability. Another issue for me (having spent roughly the first year with machines only) is that they didnt really train core stability, and my spine was a limiting factor when I started squats and Deadlifts.
I prefer compound movements too. Theyre generally more functional and time-efficient if you're trying to work everything.
Choose a variety of exercises that work basically everything. For me I decided on trying to improve my 5 Rep Max for the following:
Bench Press
Overhead press
Pull Up
Deadlift
Squat

Progressive Overload
Progressive overload is when you make shit harder for yourself so you're always challenged. Usually this is done by adding more sets, reps or weight.
Progression is the RESULT of training. DO NOT "FORCE PROGRESSION". YOU WILL COMPROMISE YOUR FORM. What do i mean by that? If you increase the weight (and keep reps equal) despite not being able to handle it, you'll use form that makes the same weight easier (eg. on the bench press not going as deep, not pausing as long, not controlling the negative, flaring elbows out etc)
My doctrine used to be this: I'd choose a weight for an exercise, I'd work out with it until when I do an AMRAP I could crank out 15+. Then I'd increase the weight by 5-10kg and repeat ad infinitum or until the newbie gains ran out.

Volume
If i'm not wrong 10-40 sets per muscle group per week is optimal for most people. Too much just generates fatigue without much gains to show for it. Too little leaves gains on the table.

Frequency
Muscles need time to rest. 48-72 hours after training is usually a safe bet. Usually this is done by programming a workout split.
Some common ones include:
PPL (push/pull/legs) Back and Biceps on pull day; triceps, shoulders and chest on Push day; Legs on Leg day. Train 6 days a week
Upper/Lower: upper body on some days, lower on the others. Train 4-6 days weekly
Full Body: you train the entire body every time, but only train 2-3 days weekly
I used to do PPL, now I do Upper/Lower.

 

[Iron Jaguar]

Why would you ever do leg presses? What muscles do they work that squats don't? Just do more squats.

Squats are hard if you have a lower back injury, and the leg press is a good compromise.

 

[Mr.Logistics]

I can tell you right now that all the information you need you can find for free.

I've been waiting for this.

You two are the best. I'll check everything out as soon as I get a chance! As I've seen Natty before, just couldn't remember his name as the old school body builders have been an inspiration for me.

What's the take on macros? Protein, fats then cares in best to worst?

Probably won't get into supplements but I heard there's some stuff that really fucks up your skin for little gain. Either of you know of it so I can avoid it like the plague?

 

[MS Paint Gigachad]

What's the take on macros? Protein, fats then cares in best to worst?

Protein 0.5-1g on the lb of body weight or about 1g on the cm of height. Carbs and fat to the extent it fits your calories. Also carbs are pretty crucial for me to reach peak performance, so I usually carb up in the meal before my workout.

Probably won't get into supplements but I heard there's some stuff that really fucks up your skin for little gain. Either of you know of it so I can avoid it like the plague?

Uhhhh regarding fucking up your skin ive only heard of creatine, whey protein and anabolic steroids causing acne. If you're talking about an itch that's probably beta alanine.

 

[Mr.Logistics]

Uhhhh regarding fucking up your skin ive only heard of creatine, whey protein and anabolic steroids causing acne. If you're talking about an itch that's probably beta alanine.

Nah, I used to work with a few mates that'd frequent the gym. Always told stories of a bloke there that used some kind of supplement (non protein) that left his skin flaky and dry. To the point that he'd always wear a hoody to hide it. Bro might of had some medical shit going on but they swore it was some kind of supplement.

 

[Harambe]

Finally, my congratulations and condolences to @Harambe
Your gym story sounds like shes the worst of all worlds, 0 effort + plastic surgery + attention whore + whore + no will to bulk + RIR 20

She's annoying but I try not to be too upset, gym thots are the bile of the gym, the essential but gross fluid of the overall system. Weightlifting is not popular in China. Masculinity is generally considered unattractive and undesirable, and strength is a negative social signal that you are a person who does manual labor. Memberships alone can't keep the gym open with rent like it is, and creditors won't keep lending if you're not opening up more franchises. If it wasn't for thots-as-trainers showing girls how to hump the smith machine and do lat pulldowns, I wouldn't have plates and bars and space to lift. It'd be a bunch of treadmills ellipticals and some foam mats for stretching.

Oh! I saw my first guy doing the kipping pullups today. Elgintensity in my head going ZEROOO ZEROOO ZEROOO. I remember being shocked the first time I saw a guy curling in the squat rack. I'd thought it was just a meme! Next stop is seeing someone go to snap city, then seeing some chinkshit karatebrain workout where they try to go 36 chambers on a dumbbell or something.